Iron is an essential element for the body to grow and develop. According to the National Institutes of Health, it plays an important role in biological processes such as the formation of hemoglobin needed by the red blood cell which carries oxygen to the body. It is also responsible for the formation of myoglobin that provides oxygen to the muscles.
Also, it helps in neurotransmitter production, energy metabolism, the formation of collagen, and ensures that the immune system functions properly. The body also needs iron in the production of some hormones.
What happens when the body does not have enough iron?
NIH said that iron deficiency does not have any obvious symptoms in the short term as the body adjusts by using the stored iron in the muscles, liver, spleen, and bone marrow. However, a person may have anemia if the iron in the body runs out or if the iron deficiency persists in the long term.
That means the red blood cells will shrink and contains lesser hemoglobin which could result in lesser oxygenated blood from the lungs to be carried throughout the body.
Some of the symptoms of iron deficiency include tiredness, weakness, lack of energy, problems of concentration, and memory. Additionally, people with iron deficiency are more prone to getting infected by germs which makes them sickly.
Iron-rich foods
To prevent iron deficiency, doctors recommend eating iron-rich foods to provide the iron needs of a body every day, according to NDTV. Here are some of the iron-rich foods based on:
Legumes
If you are a vegetarian looking for iron-rich food, legumes are one of the best options for you because they are a good source of iron, folate, magnesium, and potassium. Some of the legumes include beans, chickpeas, lentils, and soybeans. They can also aid in weight loss, according to NDTV.
Liver
According to Healthline, organ meats are extremely nutritious. Examples of these are the liver, kidneys, brain, and heart, which are all rich in iron. Also, they are rich in protein, B vitamins, copper, selenium, and vitamin A, especially the liver. Organ meats are also a good source of choline which plays a critical role in brain development and liver health.
Quinoa
Quinoa is a popular grain rich in protein. But it is also a gluten-free source of iron packed with fiber and low in GI score, which makes it perfect for people who are trying to lose weight, as well as diabetic individuals. Quinoa is also high in magnesium, folate, copper, manganese, and many other nutrients.
Red meat
Red meat is probably the most easily accessible iron-rich food in most homes. It is not only rich in protein but it also contains high levels of iron, B vitamins, zinc, selenium, and so much more. Researchers suggest that meat-, fish-, and poultry-eaters are less likely to develop anemia.
Spinach
Spinach provides so many health benefits as it is loaded with essential nutrients. It is rich in iron, vitamin C, and can help in weight loss, boost eyesight, enhance bone health, and control high blood pressure. It is usually added to salads, curries, and smoothies.
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